Back to School Survival Guide for Parents
Another Summer come and gone! With the arrival of September and Labor Day in the rearview mirror, many families have shifted their focus back to academics, routines, and shorter days ahead. What is refreshing for some can feel overwhelming for others, so I put together a guide of all my best tips and tricks as you navigate the start of the new school year.
Set Yourself Up for a Successful Routine
The first few days to weeks can feel like chaos as we turn away from an often more relaxed summer schedule and prepare for the return of school, meet the teacher night, sports, activities, and homework. Remember these basic things to help yourself get back into the school year routine.
- Review and mark your school calendar & figure out your plan for scheduled days off.
- Make copies of medical records and vaccine info and the health forms that the school sends home at the beginning of each year to save time in the future.
- Together with your child, pick a regular spot where homework will get done quietly and without interruption, and pick another where backpacks/school bag will be kept.
- Clear your own schedule as much as you can for the first week of school, so that you can be as available as possible for any unscheduled surprises.
Avoid the back to school germ-fest – establish good health practices
Doesn’t it always seem that once the new school year kicks off, everyone’s got a cough and a runny nose? Although it can be difficult to avoid once dozens of people are sharing one closed room together all day long, here are some tips for kids to reduce the risk of the dreaded September sniffles.
At school:
- Don’t Share Straws, Drinks, and Utensils. We like to teach kids that sharing is caring, but not when it comes to straws, drinks, and eating utensils! Teaching kids to avoid giving sips of their drinks to friends or tasting their sandwich will help us reduce the germ-share and is critically important when we think about food-allergies. Not only will keeping our food and drinks to ourselves reduce germs, it also mitigates the risk of allergic reaction or upset stomach for a child who may not tolerate certain foods so well.
- Practice Hand Hygiene. Additionally, remind your kids to hit up the school bathroom to wash their hands with soap and water before and after lunch time. This basic hygiene practice is a fundamental element to lessen germs on our hands before we bring them up to our mouths – and after! No sinks available? A little antibacterial gel will do the trick. They even make little travel sizes so you can tie it to your child’s backpack or toss it in their lunchbox (pro tip: if you’re storing it in a lunchbox, keep it in its own little sandwich bag to protect your food if the cap comes loose.)
- Do The Dab for coughs and sneezes! In 2015, it seemed like every kid in America was doing ‘The Dab’ every chance they could get. The Dab is a move in which a person’s head leans into their lifted elbow, while raising the opposite lifted arm out on an upwards diagonal. Is that still a thing? Well, it’s a terrific practice to teach kids proper sneezing/coughing hygiene and courtesy. When we cough or sneeze into our elbow, we’re blocking the spray of bodily fluids and germs, and keeping hands clean.
At home:
- Check germs at the door. When we get home, we just want to unwind and leave it all behind. Leave the germs behind too! As soon as kids get home, consider leaving shoes and jackets at the door (or put them away), change clothes if necessary, and wash those hands with soap and water! At homework time, avoid putting backpacks directly on the table or countertop, as they may pick up debris and mess throughout the day, especially if they were placed on the floor at any point. If weather permits, consider opening some windows in your house for better air ventilation to reduce concentration of airborne germs.
- Rest Up. When we get a good night of sleep, our bodies can function properly during the day and do their jobs to keep us healthy and fight against illness. Set an example to prioritize getting at least 8 hours of sleep each night so your child’s body can be in tip-top shape during waking hours.
- Stay up-to-date on immunizations. As a pediatric emergency physician, I have seen more than enough kids who fell seriously ill from viruses like the flu. In pediatrics, we like to say ‘Flu Before Boo’ meaning the best time for most to get a flu shot is sometime between the start of school and Halloween to ensure you are protected during peak flu season. Even if they catch the flu anyway despite being vaccinated, the difference of symptom severity I see in my urgent care office from vaccinated vs. unvaccinated kids diagnosed with the flu is remarkably different. It’s worth it! Speak with your child’s primary care provider about the flu vaccine, the COVID-19 vaccine, and other childhood immunizations to determine the best path forward for your child’s health.
Find – and Give – Parental Support
In August, the US Surgeon General released an Advisory on the Mental Health and Well-Being of Parents, where it was reported that 33% of parents reported high levels of stress in the past month compared to 20% of other adults. Parental support is an urgent need for personal well-being and to allow us all to take better care of children. Here are some things to keep in mind in the spirit of parents supporting parents:
- Give yourself grace! Social media is often painting a picture of a ‘perfect parent’ which can be overwhelming and defeating for us all in the trenches. You don’t have to be a ‘Pinterest parent’ with elaborate crafts and extravagant activities to make your . Remember that social media is a highlight reel, and you’re doing a great job for your kids showing up exactly as you are.
- Team up with other parents in your kids’ class or school where you can. Divvy up pickup and drop-off schedules, carpool for activities, and exchange phone numbers with other parents whose kids have shared experiences with yours. Not only will it give back some of your time, but it builds community among your parent group. With a reported 63 million parents in the United States living with a child under age 18, there’s plenty of opportunity for building your village.
- Teach your child the importance of acceptance, kindness, and understanding at school. There may be a child who is a little bit different than others and it is so important to ensure that our children develop an inclusive mindset so that all students feel welcomed and safe at school. As the saying goes, “you’re only as happy as your least happy child” so when we can ensure the happiness of children, we as parents will thrive too.
Get Outside – For Your Health!
Did you know the Average American spends nearly 90% of time indoors1? You’re probably reading this blog inside, right? A study shows that time spent outside led to benefits for children’s wellbeing, including cognitive restoration and stress reduction2. With school starting, kids will spend even more time indoors, so it’s time to make time for a little unstructured outdoor play. Figure out the routine that is right for you. It could be something like this: Your child gets home from school, puts their school stuff away and washes their hands, set up their homework station with a list of to-do’s, then they go outside to take a walk or play for about thirty minutes. After the joy of nature is found and their energy has been applied to something fun, they can come inside, wash their hands again, and get started on some homework. This routine will look different for every family, but it’s important to make sure we prioritize our wellbeing.
Wishing you and your family a healthy, happy, and successful school year!
About the Expert
Dr. Christina Johns is a nationally recognized pediatric emergency physician and Senior Medical Advisor at PM Pediatric Care. An official spokesperson for the American Academy of Pediatrics, she is board-certified in both pediatrics and pediatric emergency medicine. With extensive media experience, the proud mom of two teenagers shares over 20 years of pediatric expertise with patients and families everywhere. Follow Dr. Johns for more insights on children’s health!
